The Full Body Endurance Workout Circuit is an extremely challenging routine that will test the limits of your entire body in terms of both strength and endurance.
The circuit goes through full body calisthenic and dumbbell exercises with heavy barbell movements between each one. The reps are increased to 20 for each of the full body movements, while the upper and lower body strength movements, in this case, Barbell Deadlifts and Barbell Shoulder Presses (otherwise known as Military Presses), are lowered to only 10. The reason for the different rep quantities is to avoid failure during these exercises due to fatigue or from breakdown.
For the Barbell Deadlift and Barbell Shoulder Press exercises, the weight should be limited to an amount that would be possible for you to do at least 15 reps during a non-circuit type workout. It will be relatively light but should be challenging. For the full body exercises, in this case, Burpees, Dumbbell Thrusters, and Jumping Jacks try to complete all 20 reps as quickly as possible.
The Full Body Endurance Workout Circuit engages your entire musculature, from your shoulders, chest, back, and arms all the way down to your hamstrings, glutes, quads, and calves. Due to the structure of the routine, you'll be working both strength and endurance for each muscle group.
Perform the workout as a circuit for 5 rounds. Rest as little as possible between exercises and 1 to 2 minutes between rounds.
Full Body Endurance Workout Circuit
Burpee / 20 reps
BB Deadlift / 10 reps
Dumbbell Thruster / 20 reps
BB Shoulder Press / 10 reps
Jumping Jacks / 20 reps
If possible, try to test the amount of weight you think is possible for the Barbell Deadlift and Barbell Shoulder Press exercise prior to the workout. This will ensure that time is not wasted during each round. If you do need to change weight, try to do it in between rounds rather than during an individual circuit.